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Tue 7th Nov 2017 at 7:00pm by Autumnleaves

Run > Intervals
  • Good
  • breezy
  • cold
  • Time
    1:00:18
  • Miles
    5.35
  • Min/mi
    11:16
  • WAVA
    48.39
  • Stride(cm)
    82
  • Cals
    481
  • Cadence
    175
  • BPM
    139
  • %MHR
    75.1
  • B/mi
    1566
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Reds & yellows - Carol coaching. Ran to the mile loop - then we did: 200m at max effort; 600m at 5k pace; 3 mins walk recovery; 400m at mile pace; 2 mins static recovery; repeat - final rep was just 2omm hard & 600m at 5k. I'm not sure I got the pacing quite right but I should maybe have lapped the Garmin to be sure.
Split Summary
===
1) 1m - 10:44(10:44/m) 116/149bpm 71cal 5.59/6.8mph
2) 1m - 9:14(9:14/m) 138/180bpm 78cal 6.5/12.86mph
3) 1m - 10:39(10:39/m) 145/180bpm 90cal 5.63/12.86mph
4) 1m - 14:53(14:53/m) 137/175bpm 102cal 4.03/12.77mph
5) 1m - 11:28(11:28/m) 152/163bpm 108cal 5.23/6.28mph
6) 0.35m - 3:20(9:31/m) 154/156bpm 32cal 6.3/7.16mph
10:44 9:14 10:39 14:53 11:28 3:20
snogard
I like a good hill session, this one looks hard :)
.B.
Good work!
Bintmcskint
I reckon I could manage 20mm hard :-)
northernslowcoach
Good stuff :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 52 52 13:56 69 28-104 962 164 112-176 0/1
0.13 1:37 44 11:50 103 96-110 1219 178 174-182 0/1
0.19 2:15 38 10:06 104 98-107 1050 177 174-180 0/1
0.25 2:52 37 9:56 110 108-113 1093 179 178-180 1/0
0.31 3:39 47 12:36 112 110-113 1411 179 178-180 2/0
0.38 4:27 48 12:55 135 118-149 1744 167 162-178 1/0
0.44 5:12 45 11:56 125 122-133 1492 168 166-172 2/0
0.50 5:46 34 8:58 120 119-123 1076 179 174-182 0/0
0.56 6:21 35 9:15 126 125-127 1165 179 178-180 0/1
0.63 6:56 36 9:32 126 125-127 1201 177 176-178 1/0
0.69 7:31 35 9:18 131 127-133 1218 178 174-180 2/0
0.75 8:06 35 9:22 129 128-131 1208 176 174-176 0/0
0.81 8:43 37 9:49 133 131-135 1305 180 176-184 0/0
0.88 9:20 36 9:43 131 130-134 1273 174 170-178 0/0
0.94 10:08 49 13:00 131 129-133 1703 167 166-170 0/0
1.00 10:45 36 9:42 113 104-129 1096 173 170-176 1/0
1.06 11:19 35 9:14 121 116-124 1116 172 172-174 1/0
1.13 11:56 37 9:50 125 124-125 1229 171 170-172 0/0
1.19 12:34 38 10:10 132 129-135 1342 174 170-176 0/0
1.25 13:12 37 9:57 129 128-130 1284 174 170-176 1/0
1.31 13:49 37 9:58 125 120-129 1246 172 170-174 0/0
1.38 14:25 36 9:36 132 129-135 1268 173 170-174 1/0
1.44 21:14 6:49 +6:48 1:49:09 116 105-130 12661 167 118-202 0/1
1.50 22:03 49 13:02 126 108-142 1641 200 190-202 0/0
1.56 22:30 26 7:03 144 137-152 1014 193 190-194 0/0
1.63 22:57 27 7:15 155 146-167 1125 187 184-190 0/1
1.69 23:24 28 7:22 149 147-151 1098 188 186-192 0/0
1.75 23:52 27 7:14 149 149-150 1077 186 184-188 1/0
1.81 24:17 25 6:42 158 147-171 1059 190 186-194 1/0
1.88 24:47 31 8:12 174 170-178 1426 190 188-192 0/0
1.94 25:46 58 15:32 152 140-168 2361 128 118-186 2/0
2.00 26:47 1:01 16:16 128 120-137 2082 126 120-130 0/2
2.06 27:36 50 13:12 120 117-125 1585 149 126-172 0/0
2.13 28:13 36 9:44 151 128-180 1469 173 166-190 0/1
2.19 28:36 23 6:08 152 148-154 933 192 190-194 1/0
2.25 29:00 25 6:33 154 153-155 1009 193 192-194 0/0
2.31 29:26 26 6:57 157 155-158 1092 191 190-192 1/0
2.38 29:52 25 6:45 158 157-159 1068 191 188-192 0/0
2.44 32:13 2:21 37:38 132 109-162 4968 171 118-208 1/1
2.50 32:34 21 5:39 140 130-147 790 203 200-206 0/0
2.56 32:59 25 6:33 161 151-172 1055 194 186-202 0/1
2.63 33:27 28 7:28 159 154-164 1187 187 184-190 0/0
2.69 33:56 29 7:48 158 157-158 1231 186 184-186 0/1
2.75 34:24 28 7:27 158 156-160 1177 188 186-190 1/0
2.81 34:52 29 7:40 164 159-167 1256 186 184-188 1/0
2.88 35:20 28 7:28 162 161-163 1210 188 188-188 1/0
2.94 36:26 1:05 17:23 148 135-162 2572 126 118-188 1/1
3.00 37:26 1:00 16:02 129 127-132 2068 123 118-126 0/1
3.06 38:24 58 15:32 119 115-125 1849 122 118-126 0/1
3.13 38:57 33 8:44 134 118-147 1170 183 162-196 0/1
3.19 39:21 24 6:21 152 147-159 965 195 192-198 1/0
3.25 39:46 26 6:50 158 156-160 1079 192 190-192 0/0
3.31 40:12 26 6:54 158 158-159 1090 192 190-194 0/0
3.38 40:40 28 7:31 159 158-160 1194 191 190-192 0/0
3.44 42:47 2:07 33:57 134 113-160 4550 193 118-204 1/1
3.50 43:26 38 10:09 149 146-152 1514 199 196-204 0/0
3.56 43:56 30 8:08 160 153-175 1301 187 186-198 0/1
3.63 44:24 28 7:25 156 153-158 1156 188 186-190 0/0
3.69 44:52 28 7:34 155 153-157 1173 187 184-190 0/1
3.75 45:19 27 7:06 155 153-157 1099 188 186-188 0/0
3.81 45:45 26 7:02 155 154-155 1090 188 186-190 1/0
3.88 46:12 27 7:14 155 152-157 1121 190 190-192 0/0
3.94 47:57 1:45 27:57 152 150-156 4249 194 194-196 1/0
4.00 52:16 4:19 1:09:03 119 95-150 8218 150 118-170 1/0
4.06 53:02 46 12:16 144 126-153 1767 172 168-176 0/1
4.13 53:43 41 10:51 150 148-155 1628 174 166-178 0/2
4.19 54:23 40 10:41 157 152-161 1676 170 168-174 0/0
4.25 55:01 38 10:02 151 149-153 1516 175 172-176 0/0
4.31 55:38 38 10:07 151 150-152 1528 175 174-176 0/1
4.38 56:48 1:10 18:35 152 147-157 2826 154 118-174 0/0
4.44 57:38 50 13:23 157 151-160 2102 174 168-184 0/0
4.50 58:26 47 12:37 158 155-160 1992 173 170-180 0/0
4.56 59:05 39 10:29 149 146-152 1561 173 172-176 0/0
4.62 59:42 37 9:51 151 149-152 1487 175 174-176 0/0
4.69 1:00:19 37 9:59 152 150-154 1518 176 174-180 0/1
4.75 1:00:58 38 10:14 154 153-155 1577 180 178-180 0/1
4.81 1:01:34 37 9:47 155 154-158 1516 177 176-178 0/1
4.87 1:02:17 42 11:14 153 151-155 1718 165 118-176 1/0
4.94 1:03:06 49 13:06 142 131-154 1861 154 118-176 0/1
5.00 1:03:47 41 10:59 151 141-157 1659 182 170-190 0/1
5.06 1:04:25 38 10:11 152 148-155 1547 177 172-184 0/2
5.12 1:04:55 30 8:00 153 151-155 1225 178 174-180 0/2
5.19 1:05:30 35 9:16 154 153-155 1426 178 174-184 0/1
5.25 1:06:07 37 9:53 155 154-156 1533 178 176-180 1/0
5.31 1:06:43 36 9:40 154 153-154 1489 178 174-180 1/0
5.35 1:07:05 22 10:25 154 154-154 1604 176 174-178 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 180 max Delete HR Trace

  • Cadence Distribution

    175 avge / 208 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.4 180 5 48:56 11:11
    Walk 12.8 121 0.4 9:27 25:56
    Still 2.6 - - 1:54 -
    Pause 9.2 - - 6:48 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 61.32% More
    800m 3:25 6:53 62.62% More
    1km 5:44 9:14 48.74% More
    Mile 9:57 9:57 47.93% More
    5k 37:02 11:55 45.00% More
    5 miles 1:03:01 12:36 43.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:33 9:33 49.95
    5km 33:11 10:41 50.23
    5M 55:59 11:12 48.60
    10km 1:11:05 11:26 47.93
    10M 1:59:54 11:59 46.83
    Half 2:41:18 12:19 45.47
    20M 4:16:47 12:50 44.95
    Mara 5:45:28 13:11 44.26

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